Many office workers like to go to the gym to exercise on weekends and lose weight. Boxing is the most popular fashion to lose weight in the gym. Boxing is an aerobic exercise. Combining the sports characteristics of boxing, martial arts, taekwondo and dance, it can effectively exercise the whole body and help burn fat. Let's take you to know about this fast slimming aerobic exercise. Boxing practice.
Powerful music, beating with the pulse, drumming into your ears, standing on tiptoe with your feet, full of elastic body radian, holding your fist in your hand, hanging forward with the wind, and injecting strength from your shoulders to your arms and then to your fingers. Huh? Type it out slowly, just feel comfortable. This is boxing. It looks a bit barbaric, but it is dynamic and cool.
The principle of boxing sports medicine experts believe that this kind of sports combines the basic movements of boxing, Tai Chi and Taekwondo, which not only has a large amount of exercise, but also relieves physical and mental stress and is very suitable for modern people.
According to reports, this kind of aerobic exercise, which punches and kicks with the rhythm of music, has a greater amount of exercise than traditional aerobics because of its strong instantaneous explosive force and large limb extension. Jumping/kloc-0.5 to 20 minutes, equivalent to about 30 minutes of aerobic dance, can consume at least 200 to 300 calories. Is it really effective for young people who want to lose weight? Slimming? Exercise. But when exercising, the human body must be in an aerobic metabolism state. The simple reaction of the human body is that breathing is normal and there is no dizziness. It can also be measured by pulse: the best aerobic training state is the heart rate of 220 per minute MINUS the actual age and then multiplied by 60% to 80%.
In addition, boxing and kicking also help to relieve stress. Modern people are generally under great work pressure, and sometimes it is inevitable to have ideas? Hit someone? This kind of aerobic exercise needs the idea of abdominal muscle contraction and shouting, which can not only exercise the waist and abdominal muscles that are not very easy to use at ordinary times, but also is a good way to relieve emotions by punching and shouting hard. Vent your emotions in this way and let your physical strength consume moderately. No wonder many people skip it? Boxing practice? I really enjoyed it. If office workers want to try, they must pay attention to the use of sheaths at elbows, knees, ankles and other joints to protect tendons and ligaments and avoid strain. In addition, warm up 10 minutes before exercise, relax joints and muscles, and then start punching. If you find muscle aches after exercise, you'd better ice it immediately.
The advantage of boxing is to lose weight quickly.
Boxing is an aerobic exercise. Compared with ordinary aerobic exercise, its intensity will be greater, because it emphasizes instantaneous explosive force and extensive limb stretching, so boxing will consume more calories in the same time. For people who want to lose weight, this is undoubtedly a fast track.
At the same time, boxing is also a whole-body exercise, and all parts of the body will be exercised. For example, when punching, you can practice your arms, shoulders, back and chest; A large number of knee-lifting and kicking actions can beautify the legs and exercise the abdomen and waist; Keep bouncing, you can exercise your calves and hips; Keeping the body stable all the time can exercise the ability to protect the spine. So all parts of the body have been exercised along the way. At the same time, because fighting exercises are integrated with various fighting elements, they also have the strength of Sanda and boxing.
Although fighting exercises are based on the strengths of various schools, the movements are very simple. Three or four sets of boxing and leg techniques are combined together, which is enough for beginners to draw for a while, and this simple exercise can better shape their own body.
Mitigate force with kindness
High-intensity, relatively simple fighting practice is easy to become boring. How to maintain the freshness and lasting interest of exercisers? This requires the coach to shine.
Does the coach pay attention to the arrangement of boxing movements and the change of routines? Diligence? Words and actions should be changed frequently to make practitioners full of interest. Jiang Lihua, a fitness coach, said that since fighting exercises come from abroad, although there are some pre-made routines, they may not be suitable for China people's interests and physical characteristics. Coaches should try their best to extract action elements and trick patterns from Wushu, so that fighting practice can be integrated with more China Wushu characteristics, which will be more acceptable to practitioners both psychologically and practically, and make fighting practice more colorful and meaningful.
Before arranging the movements, there is a more important task, which is to choose the music suitable for boxing practice. Music is not only the drum of boxing, but also a good medicine to adjust the boring atmosphere. Dynamic and impactful music, arbitrary, makes people feel excited. In this kind of music, punching and kicking are naturally more powerful. Jiang Lihua said that the rhythm of music can outline the intensity curve of fighting exercise, and drive the practitioners to keep exercising for more than 30 minutes, thus achieving the fitness effect of aerobic exercise. At the same time, considering whether the selected martial arts movements conform to the mechanical principles and how much damage is caused to joints, muscles and ligaments, only through various measurements can practitioners cultivate good temperament and state.
Vent freely
In a city with a fast pace of life and high work pressure, I believe many people feel that they can't be angry. They usually wear the titles of ladies and gentlemen. Even if you are scolded by your superiors all day in the company, even if there is an uncooperative colleague at a critical moment in the work process, you can only knock out your teeth and swallow them in your stomach. Can you hit him? Can you kick him?
The answer is no. However, in the gym, in boxing, you can! Imagine that it's today opposite you, denouncing your boss or embarrassed colleague, hitting him in the chest first, and then hitting him in the face with a hook. That's not enough. Kick again, and your dissatisfaction will last for an hour? Punching and kicking? Should be enough to vent? You can shout if you want to vomit your chest, punch and kick? Hi? 、? Huh? Even if you can't beat a man, you should overwhelm him from the momentum.
Jiang Lihua said that at present, the training crowd of boxing is mainly concentrated among young people. They have decent jobs, are young, like to accept new things, and many people shout after boxing? Do you like it? 、? Are you happy? They think it's a good way to vent their emotions.
Find self-confidence
Boxing can not only regulate emotions, but also cultivate the self-confidence of practitioners. It can be said that the process of practicing boxing is a process of finding and expressing self-confidence.
Boxing, a physical opponent without confrontation, confronts an imaginary person or himself. Did the position of punching and kicking reach the goal you imagined, and was it hit? Opponents? , how strong, have you tried your best, these tricks in your mind are just like fighting with real people. After an hour, there is always a winner in my heart.
Boxing practice time is generally around 1 hour. In such a long time, endurance is the most important test for practitioners to complete some high-intensity fitness actions. Whether you can persist in completing an hour's training, whether you can complete the movements in the training time, you will always give yourself a score. For an hour, stick to the end and beat yourself. This is the process of finding self-confidence. During the whole process, did the exerciser put down his reserve, punched and kicked forcefully, and shouted out with the action? Hi? 、? Huh? This is also a process of expressing confidence.
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